No matter how hard you work developing skills on the field, it is all for nothing if you don’t have the energy to play when it is time for kick-off. Diet plays a huge role in ensuring footballers are match-ready. Check out a typical footballer’s nutritional plan below:

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One Week Before

Preparing for those all important 90 minutes on the field is a 24/7 process. It is recommended that players begin the week by reducing carb intake and then gradually increasing it as match day approaches. This will boost GLUT-4 receptors, which absorb carbs and help the body make the most of any available blood sugars.

Three Days Before

Soups are not only easy to digest, but they are the perfect hydration aid. Add in plenty of ginger, turmeric and chilli, all of which will help thin your blood and get it moving more quickly around the body, delivering that all-important oxygen to the cells.

One Day Before

The most important meal before a match is the one that the player consumes the evening before. More carbs will be required, but be careful not to completely overload on them. Try some chicken or fish, with jacket or sweet potato and spinach or other vitamin C-rich green vegetables. Hopefully by now you will have been in touch with football kit suppliers, such as and are not only feeling the part, but look the part, too.

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Six Hours Before

It is essential that players get a good night’s sleep before match day and then start the day with a good, protein-rich breakfast. Limit foods that may cause bloating, such as wheat and high-fibre foods. Porridge with goat’s milk, omelette and fresh fruit salad are all good choices, offering a balanced mix of fat, protein and carbs.

Four Hours Before

On the way to the game you will need a portable snack which can be eaten easily on the move. Fat intake should be kept to a minimum, with starchy carbs making up the bulk of the meal. Jacket potato with salmon or tuna works well.

90 Minutes Before

A final hit should be consumed now. Avoid too much sugar and stick with fruit such as banana, papaya, mango and pineapple for just the right amount of fibre.